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TRAINING DOCUMENTATION
To stay motivated and to evaluate the success of your training, create a
training plan before beginning a new exercise routine. In your plan,
document data from each training session, such as distance, training time,
and pulse, as well as data, such as body weight, blood pressure, resting
heart rate (measured in the morning right after waking up), and how you
feel during exercise See the example training plan below.
EXAMPLE WEEKLY TRAINING PLAN
Day Date
Exercise
Duration
Number of
Steps
Calories
Burned
Pulse
Rate
Notes
Mon.
Tues.
Wed.
Thurs.
Fri.
Sat.
Sun.
Weekly Totals:
TRAINING INSTRUCTIONS
STEP 1: WARM-UP PHASE
Spend about 5 minutes doing warm-up stretches before exercising; this
prevents pulled muscles and other exercise injuries. Stretching helps get
your blood flowing and loosen your muscles so they are ready for exercise.
While doing the following stretches, do not force or jerk your muscles,
and most importantly, if it hurts: STOP. After stretching, continue your
warm-up by walking on the treadmill for 3–5 minutes at a low speed.
TOUCH YOUR TOES
1. Bend your knees slightly. Let your back and shoulders
relax as you bend over and try to touch your toes.
2. Hold the stretch for 10–15 seconds. Repeat 3 times.
14 PacerMini User Manual Lifepro Endurance Training Collection 15
STRETCH YOUR LEGS, CALVES, AND GLUTES
1. Sit on the floor or on a cushion. Place your left
foot against your right inner thigh.
2. Bend toward your right foot and try to touch
your toes.
3. Hold the stretch for 10–15 seconds.
4. Switch legs and repeat. Stretch each leg 3 times.
STRETCH YOUR QUADS
1. Place your right hand on a wall or a table to help with
balance.
2. With your left hand, grab your left ankle. Pull your
heel in toward your buttocks.
3. Hold the stretch for 10–15 seconds.
4. Switch legs and repeat. Stretch each leg 3 times.
STRETCH YOUR GROIN AND INNER THIGH MUSCLES
1. Sit on the floor or a cushion with your knees bent
and the soles of your feet together.
2. Hold your ankles and bend forward at your hips.
3. Hold the stretch for 10–15 seconds. Repeat
3 times.
STEP 2: EXERCISE PHASE
During the exercise phase, you’re building muscle and stamina and
improving your cardiovascular health slowly over time. The most important
thing is to always listen to your body. If you are tired or sore, slow down or
stop training.
STEP 3: RECOVERY PHASE
After exercising, it’s important to give your body time to cool down and
recover. Walk on the treadmill for another 3–5 minutes at a low speed.
Then, spend 5 minutes completing the above stretches to continue cooling
down your muscles. Be careful not to force or jerk your muscles as you
stretch.
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